WOD: 11.6.17

CrossFit Invasion – CrossFit Classes

Warm-up

Obnoxious Warm-up (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Atlas Lunges 10x

Spiderman Stretch 10x

Bootstraps 10x

Plank Hold – 2 min.

Row 500m

Shoulder Mobility Circuit

2 rds not for time of:

10 Overhead Squats

5 Pike Push-ups

10 Hollow Rocks

5 Pull-ups

2 Burpees over the PVC Pipe

W.O.D.

Metcon (AMRAP – Reps)

5 rounds for reps

1 minute on

:30 seconds off

Rowing for calories

Double Unders

GHD Sit-Ups

POST WORKOUT

Warm-up (No Measure)

Sphinx Pose 1-min

Cobra Pose 1-min

Pigeon Pose 1-min each leg

Wall Calf Stretch 1-min

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10